A.
In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses or Barbell Push Press
10 Burpees
B.
(2 sets of each):
1 – Pull-Ups x 6-8 reps or Ring Rows 10-15
2 – Prone Plank x 60 seconds
3 – Seated Bent Over Reverse Fly – 25 reps
4 – Bamboo Bench Press 20-25 reps
5 – Hollow Rocks or Hold x 30-40 seconds